24 hour fat_burn

The 3
© 24 Hour Fat Burn – The Secrets To Mastering Your Metabolism i

The 3
© 24 Hour Fat Burn – The Secrets To Mastering Your Metabolism ii
Copyright © 2014
All rights reserved. No part of this book may be reproduced, stored
in a retrieval system, or transmitted in any form or by any means,
electronic, mechanical, photocopying, recording, scanning, or
otherwise, without the prior written permission of the publisher.
Disclaimer
All the material contained in this book is provided for educational
and informational purposes only. No responsibility can be taken for
any results or outcomes resulting from the use of this material.
While every attempt has been made to provide information that is
both accurate and effective, the author does not assume any
responsibility for the accuracy or use/misuse of this information.

The 3
© 24 Hour Fat Burn – The Secrets To Mastering Your Metabolism iii
Table of Contents
Introduction.....................................................................................................1
Chapter 1 - Metabolism 101 ....................................................................5
Chapter 2 - Diet Comes First ...................................................................9
Chapter 3 - Specific Food Choices To Boost Your Metabolism.13
Chapter 4 - Smart Cardio To Keep The Fire Burning .................18
Chapter 5 - Full Body Blasts To Burn Even More Fat.................22
Chapter 6 - Four Supplements You Can't Do Without ...............27
Chapter 7 – The Secret Of Stretching.................................................31
Chapter 8 - The Mind And Metabolism.............................................36
Chapter 9 - Critical Mistakes That Need To Be Avoided...........40
Chapter 10 - Putting It All Together - An Action Plan................44
Bonus Faq.......................................................................................................48

24 Hour Fat Burn – The Secrets To Mastering Your Metabolism
© 24 Hour Fat Burn – The Secrets To Mastering Your Metabolism Page 1
INTRODUCTION
What if I told you, you could burn fat 24 hours a day?
What if you combined this all day fat burning with the
perfect style of cardio and strength training to also shred
your fat and maximize your metabolism?
How do you think you would end up looking? How quickly
do you think you could get into the top shape of your life?
If your answers to these questions have excited you, I'm
here with great news.
YOU can burn fat 24 hours a day. The perfect way to
compliment this 24 hour fat burning with cardio and
strength training is also available. And the secrets to both
these earth shattering revelations are here in this Guide.
Put them into action combined with the rest of the
methods I'm about to share with you and you will end up
looking your best. And it will happen at a fast and furious
pace!

Unless you have a medical disorder which prevents you
from getting lean (which is very unlikely) you've been
handed a clear plan, that works if you have the will to
work it, the fortitude to build the new you.
It's all about mastering your metabolism. Which is the
key to learning how to burn fat 24 hours a day.
Here's some of the things that we're going to cover:
Diet Tips And Tricks To Burn Fat 24
Hours A Day.
There's been plenty of things written about diet, some of
it worthwhile and some of it worthy of only being ignored.
In our Guide you're going to get the most bang for the
buck. Strictly what's known and proven to work to super
charge your metabolism and get you ripped. With no
filler.
Cutting Edge Training Methods To
Maximize Metabolism And Look Great.

After diet how your exercise is vitally important. Your
training should be helping boost your metabolism, NOT
slowing it down. We'll make sure of that.
Supplement Strategies That Can Help
The Fight Against Fat.
Don't make any mistake if you know how to filter out
misinformation, there are many hugely powerful
supplements that can not only burn fat, but also give you
added energy when you need it. The secret is knowing
what to take and when. And making sure that your safety
always come first.
The Lifestyle Choices That Bring All Your
Efforts Together And Guarantee
Success.
Getting fit and staying fit is all about lifestyle change and
choices. With the right plan this doesn't have to be
difficult, but it does have to be disciplined. The plan here
in our Guide has worked again and again. It will work for

you too, if you apply it!
You’re holding in your hands the key to unlocking your
metabolism and using it to help reveal your ideal body. A
body that looks great, is packed with energy and feels
like it's in its prime regardless of your age. These
methods work equally well for men and women, the
young and old.
When we're done you'll have the equivalent of a Master's
degree in metabolism. And be ready and set to burn fat
24 hours a day!
Thanks for giving me the chance to share this knowledge
with you.
Now let's get to work!

CHAPTER 1 - METABOLISM 101
Before we dig into how we can turn our bodies into a 24
hour fat burning machine, it's helpful to have an
understanding of how metabolism works. Welcome to
Metabolism 101. Try to pay attention!
All About Energy
Our bodies are always using energy. We use energy when
we run, when we sit behind a computer screen and type,
when we do a set of pushups, when we have sex. No
matter what we do our body needs to raise up enough
energy to perform the function. This is an inescapable
fact of life, for better or for worse.
We can split the things that our body does that require
energy into two broad categories. The first is automatic
functions. The second are functions we choose to
perform.
Some examples of automatic functions include our

beating hearts, when our eyes twitch, the working of our
livers and kidneys. We don't control any of these, but as
we will see later in our Guide dietary and lifestyle choices
can certainly affect how much energy we expend on
them.
The functions we choose to perform include absolutely
everything else we do in our daily lives. Walk the dog? Or
get up to grab the milk? No matter what we "do", it
requires some sort of energy expenditure.
All this energy is measured in a unit I'm fairly certain you
are familiar with the unit. It's called a calorie. Metabolism
is defined as "the caloric sum of both your automatic and
voluntary functions that must take place in order for the
energy forming process to occur."
Metabolism can be broken down into four parts for our
purposes here. They are:
1. Resting Metabolic Rate (RMR). This is, by far, the
largest part of our metabolism. It counts for over 75% of
our daily calorie expenditure. This is where the energy for
all of our automatic body functions comes from. Can you

see where even small enhancements here can add up to
more pounds of fat lost week after week?
2. Thermal Effect of Feeding (TEF). This is the amount
of calories we spend on storing, digesting and absorbing
food.
3. Thermal Effect of Activity (TEA). The TEA is the
area we can exert the most influence on. It's the amount
of calories we spend on activities like cardio and doing
strength training. For some of us it can amount to up to
30% of our caloric expenditure a day.
4. Adaptive Thermogenisis (AT). We can think of this
as our bodies "adaptive" metabolism. It adjusts up and
down based on changes in our environment. Things as
varied as the temperature we are operating in to our
mental state can affect AT. This is an area that can be
greatly influenced to our fat burning benefit using the
secrets you are about to learn in our Guide!
These four pillars of metabolism are usually the enemies
of the multitude of us who are trying to look our best and
be healthy. We're going to do our best to make them

allies as we learn to burn fat 24 hours a day. The results
far exceed the effort!

CHAPTER 2 - DIET COMES FIRST
When it comes to mastering your metabolism it should
come as no surprise that diet comes first. It comes
second and third too! Making smart changes to your diet
is the quickest way to start shifting your metabolic gears
in favor of burning fat fast.
Follow these tips and no matter where your metabolism is
now, it will quickly adjust to where you'd like it to be.
Stay at a Caloric Deficit.
The first pillar of a successful diet plan is to be sure that
you're not overeating calories. Now before you get
nervous, this doesn't involve you having to do much math
at all. Instead we're borrowing an old trick used by
bodybuilding and fitness enthusiasts. Take your weight, in
pounds, and multiply it by 10. This is the area you want
to keep your calorie consumption in.
If you weigh 220lbs that means you will eat 2200 calories
a day. 175lbs? 1750 calories a day. It doesn't get much

simpler than that.
Never Let Yourself Go Hungry.
Now this may come as a shock, but to keep your body's
metabolism burning, it is very important to eat often.
There's no quicker way to cause your metabolism to shut
down then to start starving yourself. Your body shifts into
a low metabolic state when you go for longer periods of
time without eating as a survival mechanism. Unless you
use some fairly complicated dietary strategies when this
happens you will retain fat. You may even pack more on
as you lose muscle!
Your goal is going to be to eat five or six meals a day, but
to still eat in the area of your caloric number we
determined above. By never getting hungry you are also
setting the mental stage to be able to maintain our fat
loss program. Believe me, experience has shown
personally and with successful clients that if you avoid the
feeling of restriction day in and day out you are much
more likely to stick with any diet. This one included.
The net caloric deficit will make sure you are losing

weight. Your metabolism being high from eating five or
six meals a day will aid the fight to be fit by taking off
extra fat all day everyday.
Eat The Same Meals Often.
If you're worried about having to count calories to keep
yourself in the fat burning zone, there's an easy solution.
Eat the same meals often. This removes over thinking the
diet and impulse eating. I'd suggest coming up with two
or three breakfast, lunch and dinner options. Rotate them
as necessary to avoid being bored. No this isn't eating
whatever you'd like. But it is a diet that will quickly get
you the body of your dreams!
Pick A Free Day.
One day a week eat anything you choose, within reason.
Not only will this keep you sane, but it will act as an extra
safety net in making sure your metabolism hasn't frozen.
Sundays seem to be the favorite choice of many, but pick
any day that best fits your schedule. Only eating clean six
days a week reaffirms that this is an eating plan that
doesn't require an iron discipline to follow. You always

have Sunday to look forward to!
Follow these four tips and you will be amazed at how fast
the fat melts away. Are you ready to give it a shot?

CHAPTER 3 - SPECIFIC FOOD CHOICES
TO BOOST YOUR METABOLISM
Good news! Not only can we burn extra fat based on how
much we eat and when we eat it, we can also help boost
our metabolism by choosing to eat specific foods.
The principal is to avoid as much processed foods as
possible. The things you'll find on the list that follow taste
great and all have fat burning properties. Incorporate
them into your diet and the fat burning flames will burn
higher and brighter!
Salmon.
The overall health benefits of Omega 3 fatty acids are
pretty remarkable. Among them is that they help
optimize metabolism. There's hardly a better whole food
choice of Omega 3's than salmon. The combination of
healthy protein and fats can't be beat. Eat salmon as
often as you are able.

Eat Organic Fruit And Vegetables With
Edible Skin.
Yes, going "all organic" can be expensive. On a budget
the best thing you can do for your metabolism is to at
least try to go with organic veggies with edible skin. This
includes tomatoes, cucumbers, green beans, apples and
pears. The skin of these fruits and vegetables free of
harmful chemicals augments your metabolism rather than
slows it down. The more you eat, especially of the organic
vegetables, the better. Aim for three servings a day as a
bare minimum.
Yogurt.
Now please understand, this doesn't mean the style of
yogurt that comes packed with sugary fruit on the
bottom, but instead plain (preferably organic) yogurt.
Yogurt again provides us with much needed protein, but
is also packed with pro-biotics which not only help the
digestive process, fight belly fat, but some scientists also
say boosts metabolism. Eat more yogurt and get the flat

stomach you've been dreaming of. Makes both a great
breakfast and snack choice.
Avocado
One of the enemies of a fast metabolism is inflammation.
No common food fights inflammation as well as avocado.
Add avocado to your salads, as a side with your dinner
and as a snack in the form of guacamole. In addition to
its inflammation fighting power avocado is packed with
fiber, which will go a long way in helping you feel full
even while you're eating smaller meals. Try for one
serving a day.
Chili Peppers.
If you love hot food you are in luck! Chili peppers give a
huge boost to metabolism. Now I understand they aren't
for all of us, but if you enjoy (or can tolerate) the taste
dig in. The best choices include jalapeno, chipolte and
habanero, along with Thai peppers. The hotter the better!
Beans.

Inexpensive and high in fiber beans are an ideal choice to
make your body burn more calories day in and out. They
are near perfect for boosting metabolism and should
become a constant companion with all of your major
meals. Recent research points to the starch in beans
causing a 25% jump in energy expenditure during the
digestion process. Remember, this ends up equally less
calories that you have to worry about burning through
other means which can be a real blessing.
Coffee.
Great for energy and excellent for your metabolism. Just
be sure you don't make it into a calorie packed
monstrosity. Go black with stevia for sweetness and keep
it simple. Coffee will likely be your best friend as you
work your way through our Guide! The more energy we
have the more we can get done, after all.
This shouldn't be considered an exclusive list of metabolic
boosting foods, just a good starting point. Feel free to
research and explore!

CHAPTER 4 - SMART CARDIO TO KEEP
THE FIRE BURNING
Cardio is the art and science of burning calories. As a nice
side effect it will also help make you healthier and more
able to perform things you enjoy. These range from
sports, to play, to making love. Increase your ability to do
cardio and your whole life is enhanced. One of the best
parts of this is what happens when you do cardio the
RIGHT way: your metabolism is enhanced to the point
where you not only burn calories while you train, but
continue burning them for the rest of the day too!
Why the emphasis on the "right" kind of cardio? Well all
cardio will knock off calories. But not all cardio is ideal for
boosting your all day metabolism. In fact some of it, like
long distance marathon running, is even bad for it.
Smart Cardio Tips to Keep the Fire
Burning

24 hour fat_burn

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